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Puffed spelt Calories
Whole grain, light and crisp
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Puffed spelt (16 g) has 59 calories. That works out to 367 calories per 100 g. It contains 11.5 g of carbs, 2.3 g of protein, 0.4 g of fat and 1.6 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Puffed spelt Nutrition Facts
Selected: 1 cup (medium) · 16 g
59
KCAL / 16G
Carbs
11.5g
· 4% DV
Protein
2.3g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
Puffed spelt nutrition facts table · 1 cup (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.28 mg | 0% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 1.6 g | 6% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Puffed spelt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 16 g | 59 kcal |
| 1 tablespoon (whole) | 5 g | 18 kcal |
| 1 cup (small) | 10 g | 37 kcal |
| 1 serving (small) | 20 g | 73 kcal |
| 1 ounce (whole) | 28 g | 103 kcal |
| 1 serving (medium) | 30 g | 110 kcal |
| 2 cup (large) | 32 g | 117 kcal |
| 1 serving (large) | 45 g | 165 kcal |
| 100 g | 100 g | 367 kcal |
Calculated from 367 calories per 100 g.
Frequently Asked Questions About Puffed spelt
What is puffed spelt?
Puffed spelt is spelt grain expanded with heat, giving it a light, crisp texture. It is commonly eaten as a breakfast cereal or snack, and plain versions are usually made with few ingredients.
How do you eat puffed spelt?
Eat puffed spelt as a crunchy snack or add it to yogurt, milk, fruit, or cereal. For the best texture, mix it with wet ingredients just before serving, since it softens quickly once soaked.
Is puffed spelt healthy?
Puffed spelt can be a nutritious whole-grain choice, particularly when it is plain and unsweetened. It adds grain and fiber to a meal, but sweetened varieties can contain extra sugar, so compare the ingredient lists.
Does puffed spelt need to be cooked?
No, puffed spelt is ready to eat and does not need cooking. You can eat it straight from the package or add it to a dish; heating it further may make it lose some of its crisp texture.
How is puffed spelt made?
Puffed spelt is made by heating spelt kernels so they expand and become crisp. The puffing process changes the grain’s texture, but plain products are generally minimally processed; added sweeteners or flavors vary by product.
Can puffed spelt replace breakfast cereal?
Yes, puffed spelt can be used in place of many ready-to-eat cereals, especially as a base for milk or yogurt and fruit. Unlike some breakfast cereals, plain puffed spelt may have no added sweetener, so check the ingredients.
Why does puffed spelt get soggy in milk?
Puffed spelt gets soggy because its airy structure absorbs liquid quickly. Pour milk over it just before eating, or serve the milk on the side and add small amounts as you go to keep more crunch.
How should you store puffed spelt after opening?
Store puffed spelt in an airtight container in a cool, dry cupboard. Exposure to moisture makes the kernels lose their crispness, so close the package securely after each use and avoid storing it near steam or the stove.
Can you use puffed spelt in baking?
Yes, puffed spelt can add crunch to homemade cereal bars, granola clusters, or toppings. It is best mixed in near the end of preparation or used as a topping, since long baking or soaking can soften its texture.
Is puffed spelt the same as puffed wheat?
No, puffed spelt is made from spelt, while puffed wheat is made from other wheat varieties. Both are puffed grains with a crisp texture, but their taste and grain type differ; spelt is itself a kind of wheat.
Puffed spelt Vitamins & Minerals
Vitamins
B3
1.09mg · 7% DV
B1
0.05mg · 4% DV
B5
0.18mg · 4% DV
Biotin
0.96µg · 3% DV
Minerals
Manganese
0.43mg · 19% DV
Phosphorus
64mg · 9% DV
Copper
0.07mg · 8% DV
Magnesium
22mg · 5% DV
Potassium ⭐
62mg · 2% DV
Sodium
1.28mg · 0% DV
Puffed spelt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Puffed spelt
To burn the 59 calories in 1 cup (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Puffed spelt?
Puffed spelt is made by heating spelt, an old wheat grain traditionally grown in parts of Europe, until the kernels expand. The result is a light, crisp cereal with a mild, lightly toasted flavour, often eaten as a breakfast ingredient or a simple snack.
Serve it with milk or yoghurt, stir it into muesli, or sprinkle it over fruit and smoothie bowls. Its whole-grain character brings fibre and some protein, while the airy texture makes it easy to use as a crunchy topping. For a more filling breakfast, pair it with yoghurt and fresh fruit; add it just before serving to keep it crisp.
How Nutritious Is Puffed spelt?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Puffed spelt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Puffed spelt Contain Allergens?
Contains these allergens:
Which Diets Is Puffed spelt Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Puffed spelt Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.